I thought I was the forgotten tester! There didn’t seem to be any more new running shoes coming from New Balance. Usually there had been a test every few months.

I knew I had not been critical enough. They needed useful suggestions and opinions and my reviews had probably been too positive. Gee, when was the last time you heard of someone who was not critical enough?

The problem with shoe testing for me is that I love running in new shoes. And my feet are so forgiving they are unlikely to complain about any shoe unless I have broken it down with a couple hundred miles of running.

New Balance must be giving me another chance. Today I received a cushy new prototype to wear for a month. That probably won’t be long enough to learn much about its long term durability but I will certainly be able to tell whether I like it or not. And whether I would ever buy this model if they decide to market it.

So this time I will try to be more helpful. Just the fact that they have a testing program tells me that they are making an on-going effort to improve their products—not just being a slave to the marketing department.

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

Did you get a Kindle, Nook, Ipad or other e-reader for Christmas? This week I am offering free downloads of THE NEXT STEP and/or THE MILK MARKET to crabbyoldrunner visitors.

They are available in any format at http://www.smashwords.com. To get the downloads FREE you need a “code” at Checkout. Email me at dennis@themilkmarket.com and I will reply with the codes. PLEASE include the word “crabby” in your email title. Happy New Year!

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

THE MILK MARKET A thriller about a missing child, a victim of a toxic mix of pedophilia and greed.
Ebook (all formats)
http://www.smashwords.com/books/view/4007

I don’t know what disappoints me more: the mismanagement of the Las Vegas Zappo’s Rock and Roll Marathon/Half Marathon, or the local LV media’s reports that everything went “smoothly.”

It was obvious that no local reporter had run the event or the coverage would not have been so rosy. And equally obvious was the fact that the event is managed for profit with little regard for the customers.

But why should reporters go to the trouble of asking runners what they thought? One phone call to the organizers told them everything they were supposed to know. And why should the organizers, Rock and Roll aka Competitor Group, bother to put on a great event when it’s so easy to just take the 7 million dollars less expenses, put in an appearance and go on to the next profit center in Miami.

They have certainly sent me back to my running roots. I learned again why I appreciate running by myself in open country. No one to trip me or run me over. No amateurs (who are sure they can walk 13 miles happily walking four abreast) wondering why runners are in such a hurry. I didn’t get a chance to tell any of them that they can walk the Las Vegas strip any time. They didn’t need to sign up and pay $155 for a rather ordinary t-shirt.

If you’ve ever wondered what it would be like to run in a Half Marathon with 38,000 participants you can stop wondering. That’s too many runners. Add 6,000 running the Full Marathon and you have a disaster. Here is a link to a well written letter from a runner who was calm enough afterwards to sum it up:
https://www.facebook.com/RnRLasVEgas/posts/10150420294957739

Here is the longish Half Marathon route by my son’s GPS (the extra distance might have been from dodging around walkers):
http://www.mapmyrun.com/routes/view/60093252

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

In spite of the high entry fee, I am signed up for the Las Vegas ½ Marathon in early December. I would have passed, but my son and daughter-in-law are flying out for the event and it will be fun to run with them.

It’s good to have a goal too, to be training for something instead of just running for fun or fitness. With about a month to prepare, I need to stretch it out a little. I had been running 5 miles so yesterday, my aim was to just add a mile and run 6.

My training mantra has always been “make a promise, keep a promise.” But sometimes, it’s hard to keep the promise.
On Friday, an unusual cold front (for this time of year) descended on the Mojave. Although it left the surrounding mountains with a good dusting of snow, it was not cold enough to threaten the palm trees. But now, on Saturday, there was sunshine, a crystal blue sky and perfect running temperatures in the low sixties.

For me, the first mile is always the most difficult while my legs, lungs and heart begin to loosen up. Then I started to really enjoy the conditions. It was perfect. Before 3 miles, I knew that I would break my promise and run at least 9 miles. Broken promise? Nope. Exceeded promise!

I have always maintained that you should run the way you feel. Fast or slow. Long or short. Running light or just slogging along. You are the only one that can make a promise and the only one who knows whether or not you’ve kept it. Or exceeded it.

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

Get loose! Stop making your run so difficult. Quit doing an isometric with your upper body. Stop using valuable energy doing hard reps with your arms with every stride. Stop slowing your pace with heel strike braking! Quit trying so hard, making your run a chore that must be completed instead of fun.

Why do we stretch before a work out? Because we want to be loose, able to relax and let it fly. But then in the first few yards of a run many of us tense up, taking short powerful rather than long loose strides.

I look at video of the elite runners as they cross the marathon finish line. Do any of them look muscle bound? Tight? No, just the opposite. Of course, these are usually tall, lanky athletes built for running. But you and I should try to be at least a little like them. When we try to run free and loose, our runs are better, faster, more satisfying.

I have no expertise in biomechanics, but like most runners I can feel what is happening to my body. And in 40 years of running my age has finally forced me to try new ways to improve my gait. I found it too easy to just keep running the same old way. I need to loosen up. Is that you too?

Try these and see if it makes your runs more fun and natural.
• DROP into each stride, that is let your hips absorb some of the impact of each step. I think of it as dropping about ¼ of an inch at the hip. Think of it as running a little lower than usual.
• POINT your toes, or just imagine pointing your toes.
• DON’T bounce, but with the changes above, there will be an increase in your stride length and a little looser stride.
• COMBINE these with a very slight forward lean and you will notice that you are using your whole foot to absorb the impact of your stride. (Instead of heel striking.)
• LET your arms swing freely. Avoid holding tension in your core. Your energy should be going to your legs and lungs.

Naturally, you would need to practice in order to incorporate these into your running style. A good run starts with a light mind and a loose body. Try it!

My new novel: THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats) http://www.smashwords.com/books/view/55230
In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

Why would anyone run a Marathon? The daughter of a friend of mine summarized the agony of it for her Dad. He was training for a Half marathon and considered running the Full Marathon instead.

Her advice is absolutely correct but you have to enjoy her description of the physical effects of running past your limits. She wrote:

“Dear Dad, I would really caution you about trying to run the whole thing. If you try to run farther than you’re trained to run, your body will revolt and go into shock. “

“Your bad ankle will start to get weak, causing the rest of your foot to overcompensate and making the ball of your foot sore again. Your other leg will overcompensate as well, making your hips out of whack.”
“You’ll get blisters everywhere (nipples, ankles, underwear line) only you won’t believe me….so you won’t bring band-aids.”

“Your legs will give out from the extra mileage and probably swell up so badly you won’t be able to get out of bed for three days. Even if you could, you wouldn’t be able to leave the bedroom because you won’t be able to bend your knees to go downstairs. And forget taking a crap. You can’t begin to sit down. Your quads will be jelly, especially on your good leg.”

“All of this is nothing compared to the last thing that will happen to you. If you keep your blood pressure up for five hours straight and haven’t trained your heart for that, you’ll have a heart attack.”

“Dad, I don’t care if you want to stay in bed with swollen legs and a messed up ankle, but I would appreciate it if you didn’t die from something stupid when you’re only 50! If you’re serious about this and don’t believe me, go consult a Doctor about it. Any sane MD would agree.”

“The guy who initially ran to Marathon, Greece, didn’t die because he was out of shape. He died because he hadn’t trained for a Marathon. This is way more stupid than parachuting. If you really want to run a Marathon, train for it. I’d love to run one with you. Signed (a loving daughter)”

My new novel: THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats) http://www.smashwords.com/books/view/55230
In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

My Dad always told me “it’s tough to get old!” I didn’t understand until now. I have had a tough Winter season. Although I live in a perfect running climate I have had some issues. Hospital sick in October and a few other little ailments have made my running a little sporadic.

Among other things a persistent Plantar problem. It didn’t want to go away. So for about the third time this season—I am back. But I have to take it slow. Baby steps for now and increasing mileage each week. Even though I worked out in the garage on the stair stepper, my running legs are not what they were a few months ago. So far, I am up to 5 miles.

Yes, age makes a difference. Recovery and rehab will take a little time. Most important, I missed my routine but I will be as steady in 2011 as I have been for 40 years. I have to get back to normal and then start working on improvement. See you out there on the road!

See my post below for links to my second novel THE NEXT STEP

Imagine you’ve found the perfect place to run! You are training for the Marathon or the Half Marathon and have discovered a network of roads and streets with great scenery. There are just enough hills to be a challenge. Although the shoulders are not paved, traffic is very light.

Perfect! Are you ready for the BUT?

Many streets and roads are crowned so that rainwater will run off. They are built higher in the center, sloping away toward the shoulder ever so slightly. Even if you notice this, you can’t imagine what it has to do with you. Nothing, in fact, if you are doing maintenance runs, a few miles a day. But when you begin to stretch it out, putting on a lot more miles, take care!

Your legs are amazing in their ability to adapt to different and uneven surfaces. Fit runners wearing good shoes are able to take full advantage of the human body’s adaptability. When you start adding miles, however, you begin to tax the ability of those muscles and tendons to keep up the good work.

Of course, you’ll think it’s just the extra miles when the aches and pains begin. Or you might blame your shoes. Consider the possibility that it’s a combination of the extra miles and a slanted running surface.

Think of it this way. If you run against the traffic on the left side of a crowned roadway, your right foot may be striking the pavement an eighth or more of an inch higher and a microsecond sooner. Not a problem on maintenance runs, but now you’re putting on the miles! It may not bother your at first. But the last thing you need, preparing for an event, is to develop an ankle or foot problem late in your training program.

During long runs on crowned streets and roads, switching sides gives your feet and ankles equal opportunity to experience the different slant. So when traffic permits, change up and run with the traffic. Naturally, you will have to stay alert to the possibility of a car sneaking up behind you. Be safe! Pull the ear buds out for this part of the run!

Need a break? A short vacation? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

Many runners think they are doing enough by hitting the road. Or the dreadmill. Certainly, the most important physical benefit of working out is care of the heart and lungs. But thinking that aerobic exercise is enough means that you are willing to neglect your core, an array of muscles (most of them) above the waist. And they will go to waste!

Well, you are a runner, male or female, not a body builder. Yet your core needs some attention. Don’t let that bring visions of push-ups and sit-ups. For some of us, those made us stop taking care of the core in the first place. You can maintain muscle tone and build muscle in your upper body without those old fashioned desire killers.

If you have access to a gym you already know about machines that can isolate muscle groups and simplify your work out. You get to choose the number of “reps” and your level of effort. If you use them consistently, your upper body will improve even if you take it relatively “easy.” Just keep doing it regularly. You will feel better and surprise! you will notice an improvement in your running too.

But unless the gym is next door, the inconvenience of going there may wear out the pleasure.

I did find a way to keep my core “toned up” without belonging to (or even being near) a gym. I spent years on the road, living in a motor home so I bought a rubber resistance band that could be used instead of weights or gym machines. It’s portable and can be used anywhere. Travelling? It takes very little space in the luggage. The bands are inexpensive ($10-$15) and available in different thicknesses with resistance values from 2 to 200 pounds. I get by with just a medium band because it can be shortened to increase resistance, simulating heavier weight.

If you are motivated, 10 minutes with your rubber band before or after your aerobic workout, will improve your core values and your run.

HAVE YOU SEEN THE MILK CARTONS? Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

Did you think that all you had to do was stand around and wait?

Sorry! Not that easy. Every day, thousands of people find out, too late, that it’s not that simple. They end up NOT growing old at all! Not a very pleasant surprise.

Clearly, there are different ways to grow old and some of them are better than others.

Now, if the question was “How to fix your car” or “How to sell stuff on ebay” or “How to cook a holiday turkey” your approach would be different. You would try to learn what you could before you ever got started. That’s the intelligent way to go about anything that is new to you. Well, getting old is new to you. Don’t you want to know what to expect?

Have you ever said, “If only I knew then what I know now.” Think about it. Just about everyone learns to appreciate knowledge, after they get it. So why don’t you ask for advice from old people, from those who have done it before you. If you did, you would learn that a lot of those assumptions you’ve made about “aging” are wrong. I know this from experience. My assumptions were wrong too. That’s what I’m trying to tell you! I’m old and I could write the book!

I’ve written before that the 2% annual loss of speed, strength, stamina and sexual power (that the experts tell you about) is an AVERAGE. Believe me, it’s up to you. You don’t have to be average. But if you want to lose 40% of the best part of yourself between age 30 and 50, just stand around and wait. Or better yet, why stand? Find a comfortable couch. Sit and wait.

The rest of the physical part is your family health history. You can’t change your genes. But you can do something. You can get off the couch and do something for your body. Not everyone can run or bike or do aerobics. And no one can run if they’ve been on the couch for years. In that case, better ask the family doctor what can be done. Make sure you ask the right doctor. How has HE or SHE personally approached aging?

I have been running for over 40 years. Taking care of myself. Yet 15 years ago I had a major heart attack. Recently, at age 70, about half of my spleen just up and died. I guess that proves that taking care of myself was the wrong thing to do…. Say what? I don’t think so. I am still running.

No, it only proves that we are all “hanging here by a thread” even those of us who work at staying healthy. The truth is, no one is going to get out of here alive. I’m just saying that you can have a little control of how it all turns out. Waiting around for something good to happen just doesn’t work.

So what about those other assumptions? What about those things you are so, so, so, so positive about at your young age? After you’ve lived nearly a lifetime you may have to backpedal a little. Or a lot! Your youthful pride (And by youthful, I mean anything under 60) is going to trip you up. I promise.

So don’t be SO sure you are SO right about everything else. Maybe you should ask someone with a little more experience. Think about that on your next run!

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007